Main Exercise: What it is and what it is used for

(GVT) and can be used as a viable alternative to the same.

It could be very useful to try them both, evaluating which one best suits your characteristics.

in order to hypertrophy them.

The prevailing exercise system allows you to perform a considerable workload, with all the positive effects that this determines on hormone production (GH, testosterone, etc.).

Summary on the prevailing business system

Here is a brief presentation on the prevailing exercise system.

Prevalent Exercise System Purpose Subjecting a certain group of motor units to a massive volume of repeated efforts in order to hypertrophy them Structure 8-12 sets of about 10 repetitions. Each set must be pushed to the limit, so as you go on with the sets, due to fatigue, the reps will decrease. To try to bring the reps back to approximately 10, reduce the weight gradually. Rest intervals between sets About 60-120 seconds, depending on the size of the muscle Training frequency Work out each part of the body, once a week (approximately) Exercises Use "basic" exercises whenever possible , Triceps, Abs

Exercise Heating: set x rip. Series Repetitions Pause for rest (approximately) (seconds) Horizontal bench 2-3 x 5 10 10 120 Slow forward 2 x 5 8 10 90 Narrow bench 1-2 x 5 8 10 90 Crunch - 3 20 30

Wednesday: Lats, posterior deltoids, biceps

Exercise Heating: set x rip. Series Repetitions Pause for rest (approximately) (seconds) Low pulley 2-3 x 5 10 10 120 Raise to 90 ° with 2 dumbbells 1 x 5 8 10 60 Biceps with barbell 1 x 5 8 10 60 Calf machine 1-2 x 5 8 15 60

Friday: Quadriceps, Hamstrings, Calves, Abs

Exercise Heating: set x rip. Series Repetitions Pause for rest (approximately) (seconds) Squat or Press 2-3 x 5 10 10 120 Leg Curl 1-2 x 5 8 10 90 Calf at the Press 1-2 x 5 8 15 60 Cable crunch - 3 20 30

Notes and recommendations

• Before the indicated "actual" series, warm up with some series (they are indicated) at low repetitions (about 5) and with gradually increasing weights;
• Remember to push the series to the limit; when you find that you can no longer keep the repetitions above 6-7, lower the weight by 10-20%;
• Adopt a 3-4 week mesocycle, with 2-3 weeks of loading and one week of absolute rest.
• For greater productivity, try to alternate the mesocycles in which you use the System of the prevailing exercise with mesocycles of different purposes (strength mesocycles, etc.).

, Deltoids, Triceps, Abs

Exercise Warm up Set Rep Recovery       (approximately) (seconds) Horizontal bench with barbell 3 x 5 7 7 120 Slow forward 2 x 5 7 7 60-90 Narrow bench or French Press 1 x 5 7 7 60-90 Cable crunch - 4 20 30

Table B - Quadriceps, Hamstrings, Calves, Abdominals

Exercise Warm up Set Rep Recovery       (approximately) (seconds) Squat or Press 3 x 5 7 7 120 Deadlifts with "almost" tense legs 1 x 5 6 7 90 Calf at the Press 1 x 5 7 7 60 Crunch - 4 20 30

Table C - Lats, Pectorals, Rear Deltoids, Biceps

Exercise Warm up Set Rep Recovery       (approximately) (seconds) Low pulley 3 x 5 7 7 120 Chest rowing with broad elbows 1 x 5 5 7 60 Biceps with barbell 1 x 5 7 7 60 Calf Machine 1 x 5 7 7 60

Notes and recommendations

• Before the "actual" series, it is necessary to warm up with some series (they are indicated in the tables) at low repetitions and with gradually increasing loads;
• The series must be pulled ALL (apart from the warm-up ones) to the limit; this will have the consequence that the repetitions, series after series, will decrease. When - gradually during the series - you find that you can no longer keep the repetitions above 4, lower the weight by 10-20%.